Friday, August 28th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats

2 Minutes – Wall Quad Stretch or Squat Stretches

2 Minutes – Band Distracted Pigeon Pose/Box Pigeon Pose

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 KB Swings

10 Glute Bridges

10 Back Squats

Back Squat (4×3 @ 85%)

Metcon (Time)

For Time:

21-15-9

Power Clean

Front Racked Lunge

Push Jerk

*All barbell movements @ 30-40% of today’s back squats

Buy-Out

3×8 Glute Ham Raise (Weight if possible)

Posted in Workout of the Day.